Take 1 serving 20 minutes prior to exercise, start with ½ a sachet to test tolerance, Xcelr8+ is an extremely powerful pump and stimulant formula and more than 1 sachet should never be taken at one time. Add 200-250ml chilled water to a shaker; add the contents of 1 sachet to the water and shake vigourously for upto 30 seconds or until product are fully dissolved. Drink immediately.